For over three decades, fats in the diet were believed to cause obesity and disease. Experts advocated a low-fat diet for good health and weight control. Surprisingly, rates of obesity and poor health went up, according to Helpguide.org. Health experts now recognize that foods containing healthy fats are essential for good health, but still advise avoiding unhealthy fats, including saturated fats and trans fats. Healthy fats should make up approximately 30 percent of your diet.
Fatty Fish
Fatty fish, such as salmon, tuna, mackerel, lake trout, sardines and herring, provide omega-3 fatty acids, fats that are essential for good health. Omega-3 fatty acids have an anti-inflammatory effect, reduce the risk of heart disease and may lower the risk of chronic diseases such as cancer and arthritis, the University of Maryland Medical Center says. These essential fats are necessary for normal development and function of the brain, and they lower harmful LDL cholesterol while raising HDL cholesterol, which protects the heart. Two servings of fatty fish per week is the recommended amount. Fish oil supplements from reputable companies that purify the oil of possible toxins, such as mercury or other heavy metals, can also provide omega-3 fats. No more than 3 g per day is advised without the supervision of your doctor, UMMC warns, due to a risk of bleeding. Other foods that contain omega-3 fatty acids include walnuts, flaxseeds, flaxseed oil and krill oil.
Olive Oil
Olive oil contains mostly monounsaturated fat, which lowers harmful cholesterol, raises good cholesterol and lowers the risk of stroke and heart disease, according to the American Heart Association. Canola, peanut, sunflower and sesame oils are also high in monounsaturated fat. Avoid vegetable oils such as corn oil and safflower oil, Helpguide.org says. These oils are high in omega-6 fatty acids, and although these fatty acids are also essential to your health, most people consume far more than needed while consuming an inadequate amount of monounsaturated fats. Other polyunsaturated oils high in omega-6 fats include sunflower and soybean oil.
Nuts
Nuts are a food high in healthy fats. They also provide beneficial nutrients such as fiber, zinc and vitamin E. Some nuts high in monounsaturated fat include almonds, pecans, peanuts and hazelnuts, according to Harvard Health Publications.
Other Good Fatty Foods
Other foods high in healthy fats are avocados, olives and pumpkin and sesame seeds, Harvard says.
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